The Sleep Revolution

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I just reviewed Arianna Huffington’s important book on Sleep, The Sleep Revolution. Transforming your life, One Night at a Time. Let’s take a look at what she has to say. According to Ms. Huffington, the co-founder and editor in chief of The Huffington Post, we are in the midst of a sleep deprivation crisis. She says that sleep deprivation is having profound consequences – on our health, our job performance, our relationships, and our happiness. What is needed, she boldly asserts, is nothing short of a sleep revolution.  Only by renewing our relationship with sleep can we take back control of our lives. (1)

A report by The World Sleep Association bears this out. The report claims sleep deprivation is a worldwide epidemic. This is also true in Canada, where the majority of Canadians –60% of us only get an average of 6.9 hours of sleep per night. — The experts recommend an average of 8 hours.

WHY IS SLEEP IMPORTANT
Sleep is necessary for our nervous systems to work properly. Too little sleep leaves us drowsy and unable to concentrate the next day. It also leads to impaired memory and physical performance. Without sleep, neurons may become so depleted in energy or so polluted with byproducts of normal cellular activities that they begin to malfunction. Sleep also may give the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity. (2)
Why then, when it has been conclusively shown that sleep is an absolute necessity in keeping ups healthy and happy do we continue to discount sleep as a priority?
Ms. Huffington’s extensive research concludes that as a culture “we tend to dismiss sleep as time wasted—and a badge of honor—even though it compromises our health and our decision-making and undermines our work lives, our personal lives — and even our sex lives.”
Her book explores all the latest science on what exactly is going on while we sleep and dream.  She takes on the dangerous sleeping pill industry, and all the ways our addiction to technology disrupts our sleep. She also offers a range of recommendations and tips from leading scientists on how we can get better and more restorative sleep, and harness its incredible power.

Here are Ms. Huffington’s twelve tips for getting a good night’s sleep. Doctors refer to this as sleep hygiene.

  1. Create a bedroom environment that’s dark, quiet, and cool (between 60 and 67 degrees).
  2. Turn off electronic devices at least 30 minutes before bedtime.
  3. Don’t charge your phone next to your bed. Even better: Gently escort all devices completely out of your room.
  4. Stop drinking caffeine after 2 p.m.
  5. Use your bed for sleep and sex only—no work!
  6. Keep pets off the bed (sorry, Mr. Snuffles).
  7. Take a hot bath with Epsom salts in the evening to help calm your mind and body.
  8. Wear pajamas, nightgowns or even a special T-shirt—it’ll send a sleep-friendly message to your body. If you wore it to the gym, don’t wear it to bed.
  9. Do some light stretching, deep breathing, yoga, or meditation to help your body and your mind transition to sleep.
  10. Choose a real book or an e-reader that does not emit blue light, if you like to read in bed. And make sure it’s not work-related: novels, poetry, philosophy—anything but work.
  11. Sip chamomile or lavender tea to ease yourself into sleep mode.
  12. Write down a list of what you’re grateful for before bed. It’s a great way to make sure your blessings get the closing scene of the night.

I try to keep to a regular sleep schedule- going to bed at the same time every night or close to it and waking up in the morning, generally at the same time. It helps my body and mind ready itself for sleep the same time every night. As with anything else establishing a new health pattern takes time, so don’t be discouraged.

Sources

  1. The Sleep Revolution. Transforming Your Life, One Night at a Time by Arianna Huffington. Harmony Books, an imprint of Crown Publishing Group, a Division of Random House LLC, New York.
  2. Source- Mental Health Canada

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

Is Life Expectancy Heading Downward?


shutterstock_309649415 (1)Have we reached the tipping point?

An interesting article recently appeared in the prestigious Journal of American Medicine Association (JAMA) about life expectancy and death rates in the US. The Centres for Disease Control and Prevention in the US (CDC) noted that death rates for the first nine months of 2015 increased significantly most notably due to obesity. Leading some to predict that life expectancy would decline in the United States by the middle of the 21st century.
The CDC report suggests that a “tipping point may have been reached beyond which technological advances may no longer compensate.” The article goes on to point out that between l961 and l983, life expectancy increased in a relatively consistent fashion throughout the United States. However, between 1983 and 1991 life expectancy decreased significantly for men in 11 US counties and 180 counties for women. The counties were those most severely affected by the obesity epidemic.
Some experts like David S. Ludwig, MD, PhD, of the New Balance Foundation Obesity Prevention Centre in Boston predict that the downward trend will almost certainly accelerate as the current generation of children- with high body weights earlier in life than ever before—reaches adulthood.

You might be aware that death rates have been dropping. This is largely due to modern medical care that may be able to prevent premature deaths among adults who develop obesity at a young age, by prescribing blood pressure and cholesterol lowering medications, heart bypass surgery, and various other medical interventions.

But over time, some experts are predicting that obesity-related chronic diseases might outstrip the ability for technology to counteract the rise in obesity and its consequences.

As a physician, I can tell you that the most important step you can do for yourself and your family is to choose to live a healthy lifestyle and make healthy choices.That means getting regular exercise of at least thirty minutes a day, five days a week,eating fresh fruit and vegetables, legumes and nuts while eliminating high fat, processed foods and added sugars in your diet.

Read labels on packaged food and educate yourself and your family on the value of eating nutritional foods and not to be swayed by advertising.

A few actions today may forestall the predictions that children of today and tomorrow will lead a shorter less healthy life than their parents.

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

 

 

 

The Non-Diet Diet

avocado and poached eggsThe Non-Diet Solution to Weight Loss 

Dieting is defined as restricting oneself to small amounts of food to lose weight. An estimated 45 million Americans spend $33 billion dollars a year trying to lose those extra uncomfortable pounds. Which, as many of us have experienced will come back and then the whole cycle of food deprivation begins again.

So the question is if diets don’t always work, what does work and is there another way? The answer is yes there is another way. It’s not to diet!! The current trend is to ‘NOT DIET’  but to turn to a more balanced, realistic approach to losing weight and maintaining good health with nourishing foods, daily physical activity, positive thinking and smart lifestyle choices

The NOT DIET trend was confirmed in a 2013 study produced by the NDP Group, an American research organization that reported people were dieting less and that women were showing the biggest decline in dieting. “In the past ten years, the percentage of women on a diet has dropped by about 10 points. In 1992, 34% of women told NPD they were on a diet; and in 2012, 23% of women reported being on a diet.”

Contrast this with the fact 57% of adults state they would like to lose 20 pounds and almost half of adults say they need to change their to improve the overall healthfulness of their lives.
According to the NDP report, here are what adults are doing now:

  • 55% said eating healthy includes adding to and taking out of their diet.
  • 25% said “adding something to the diet” is healthy
  • 19% said “taking something out” of the diet is healthy
  • 72% of adults said they eat reduced-fat foods
  • Nearly 45% of adults eat foods with whole grains on a regular basis
  • 24% include organic foods and beverages in their diet

Eating healthy, taking certain things about of ones diet, eating fat reduced foods, but nowhere is there mention of restricting foods as a way to lose weight.

So instead of dieting by depriving yourself of food, which usually is a joyless endeavour try practicing the 80/20 principles or the “NO DIET” solution. 80% percent of the time focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please which means you don’t have to cut out treats, just be smart about it 80% of the time. And Enjoy!!!

For healthy recipes visit Medisys Nutrition Tips & Recipes

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions

Top Trends in Preventative Healthcare

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Science and Technology Converge
Part I

As a passionate advocate of preventative healthcare and wellness, I am glad to see that there will be an increased focus on prevention, because many older people continue to have chronic diseases which overwhelm their daily activities and are not enjoying a good quality of life in their later years. It is worth emphasizing that while most of us will face some sort of illness in our later years, it is important to live a healthy lifestyle; get enough exercise, eat a healthy diet, avoid smoking, excessive drinking, sugar, salts and unhealthy fats and processed foods. That way we will cope with illness, aging and any disability in a strong and independent manner.

Advances in technology and science are making it easier for people to focus on preventative healthcare. In order to maintain a healthy lifestyle and for a more health conscious society, let’s look at some of the possibilities and opportunities.

 Wearable Technology will continue to grow! And why do I love it?

It seems we need to quantify every step, every workout, every morsel of food and every waking and sleeping minute of the day and as a result there is an ever-expanding range of technologies to support our need to chronicle our daily lives. Interest in mobile apps such as activity trackers like Fitbit will continue to capture consumer interest. According to a report by international consulting firm, PwC, “Adoption of health-related smartphone apps doubled in two years, from 16 percent in 2013 to 32 percent in 2014 and will continue. There are many fitness and activity trackers on the market today, it can be confusing.   PcMagazine, has an excellent article comparing various trackers and recommends you try them out before you buy. Once you’ve bought a fitness tracker, the next step is to integrate it into your daily routine, which I recently wrote about. “You’ve bought a fitness tracker—Now what!

What has worked for me is the challenge of maintaining my commitment by using my Fitbit, trying really hard to maintain that 10,000.00 steps per day. I appreciate a measurable outcome. And yup, I have learned once again, that “hectic does NOT equal aerobic”.

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.